PT Health Life – Coconut water is considered one of the healthy drinks that is best used in hot weather or when exercising. What special nutrients help coconut water have such effects?
1. Coconut water – the leading healthy drink for your health
Natural coconut water is a refreshing drink and contains many nutrients that are beneficial for health. Coconut water is ranked by nutrition experts as one of the top healthy drinks compared to other fruit juices.
Nutritional analysis in a cup of coconut water (about 240ml) contains:
- Calories: 60
- Carbohydrates: 15g
- Fat: 0g
- Sugar: 8g
- Calcium: 4% Daily Value (DV)
- Phosphorus: 2% DV
- Magnesium: 4% DV
- Potassium : 15% DV
- (DV: Percent Daily Values based on a 2,000 calorie diet).
Coconut water contains 94% water and very little fat. A 240ml cup of coconut water contains only 60 calories, making it a low-calorie and low-sugar beverage alternative suitable for many people.

2. Why should you drink coconut water when it’s hot?
In addition to being a rich source of vitamins and minerals, the main nutrient in coconut water is potassium, making it a high- electrolyte beverage that also contains sodium, calcium and magnesium, important minerals. to maintain fluid balance in the body.
According to nutrition experts, the minerals in coconut water such as potassium, sodium, calcium, magnesium, selenium, copper, zinc… are very rich and the mixture of substances in coconut water is similar to the fluid in cells. .
The abundant potassium content in coconut water helps balance electrolytes, optimize the functioning of the circulatory system, nervous system, immune system as well as support the absorption and regulation of fluids, helping to replenish and rehydrate. for body. Therefore, coconut water is often used as an effective rehydration drink to supplement electrolytes for the body in case of excretion through sweat in hot weather, when exercising or dehydration due to fever, diarrhea…
Coconut water can also help detoxify the body. Our bodies have the natural ability to clean themselves if provided with the right nutrients and water. Insufficient water supply will lead to the accumulation of toxins in the body because the liver and kidneys, the detoxification organs, cannot function properly without enough water.
Especially in very hot weather conditions or when we exercise a lot, our bodies need more water. At that time, coconut water can be an ideal drink to help hydrate, replenish electrolytes and help remove toxins from the body. In particular, the electrolyte potassium can help counteract some of the negative effects of high sodium levels in the body and may help lower blood pressure , protecting heart health.
According to MSc.BS. Dang Ngoc Hung, Institute of Nutrition Research and Consulting, coconut water contains many electrolytes, minerals and is low in bacteria. Drinking coconut water also helps regulate blood pressure better and is considered a suitable drink for people who exercise or who often sweat in hot environments or when they have a fever…

3. The most beneficial way to drink coconut water for health
To ensure safety and take full advantage of the nutritional benefits of coconut water, you should choose pure coconut water taken from fresh coconuts. Avoid using canned coconut water because it may contain added sugar and preservatives.
Note that fresh coconut water is very perishable, so you should drink it all immediately after draining it from a fresh coconut. If opened, coconut water must be stored in the refrigerator and consumed within 1-2 days.
The amount of coconut water needed to drink each day depends on age, health status, activity level and other accompanying factors of the body. For normal people, they can drink 1-2 cups per day. People with medical conditions such as low blood pressure, diabetes, high potassium in the blood, kidney failure or electrolyte disorders should consult a doctor before drinking coconut water.